Exercise your desire for fitness

Exercise your desire for fitness

Think you won't have time to exercise on your next vacation? Not according to Annette Lang, a certified personal trainer based in New York. "You can actually maintain and even improve your fitness level when you're on the road," she said.

Here are some travel tips she offers her clients:

1. Experience your environment through activity

Think about how you can include some activity on each day of your getaway, Lang said. If you're in an urban destination that has a bike share programme, consider renting a bike for an hour or two, and take a ride along a waterfront or other scenic part of town.

When visiting sites with scenic views like a building's observation deck of a building or cathedral roof, climb the stairs to the top, if that's an option. Even a few minutes of stair climbing will boost your heart rate.

And, if you're hiking or exploring a local park, throw in a little exercise by doing 10 step-ups to a bench followed by 10 push-ups, and repeating the set at the next three benches you pass by. "This quick workout burst goes a long way in keeping you fit," Lang said.

2. Create a walking tour

Discovering your destination on foot is the ideal way to get an authentic sense of place and be active at the same time. Lang loves to design her own walking tours whenever she's on vacation. On her recent trip to San Francisco, Lang started her day at a popular breakfast joint, hit two museums, visited Fisherman's Wharf and ended the day at several bars. All told, Lang logged more than 10 miles through the city and took in plenty of sights at the same time.

3 Start your day with a mini workout

Take five minutes in the morning on each day of your vacation to do a high-intensity workout. "You'll burn calories first thing and also feel energised for the rest of the day," Lang said.

Plenty of high-impact workouts that don't require equipment are available online. Do a quick web search or visit YouTube for ideas, or drop by your hotel's gym, if it has one.

Alternatively, try the following workout:

Twenty push-ups, 20 squat jumps (where you go into a deep squat and jump up toward the sky as high as you can) and 20 burpees (where you jump up toward the sky, come down into a squat, kick your legs back behind you and then come back up). Repeat three or four times or for at least five straight minutes.

4. Don't just wait in line

Whether it's to buy tickets for a popular attraction or cue up to board a tour bus, waiting in line can be inevitable. Instead of passively standing and waiting, however, Lang suggested using your time to do three exercises that your fellow bystanders won't notice: calf raises, which strengthen the lower legs; glute squeezes, where you tighten your glutes and hold as long as you can before releasing, to tone your backside; and belly breathing, where you exhale as you pull your stomach in and keep inhaling and exhaling while pulling it in more, to boost core strength. You might garner some odd looks, but the result will be worth it.

5 DIY workouts for vacationers

Are you planning a vacation, but don't want to compromise on your fitness routine? There are high chances of losing momentum with your fitness routine while travelling. However, it's also important to spend quality time with your family and loved ones and at such a time you shouldn't really restrict yourself from binging on good food.

Don't fret. Try some simple exercises that can increase your metabolism, burn a lot of calories in a short time span and the important part here is that you can do these anywhere.

Here are some DIY exercises that can be done in your hotel room or in a park without the use of any equipment:

Burpees

Step 1: Start with your feet comfortably apart, drop your hands to the floor and jump back with your legs to get into a raised plank.

Step 2: Bend your elbows to get your chest to the ground and press back up, jump back in and perform a small jump.

This might sound simple but will really challenge your stamina and endurance and you will end up working your entire body through this simple move.

Perform 10 reps or three rounds with little rest to get your heart pumping and your muscles working.

Air Squats

Step 1: Start this movement with your feet under your shoulders, hinge at the hips and push your hips down until it reaches below your knee and get back up.

Step 2: Keep your feet flat on the ground and
maintain a straight back throughout this movement.

Perform 15 reps or four rounds to feel the effect of this movement on your quads and hamstrings.

Walking Plank

Step 1: Start in a plank position with your forearms on the ground.

Step 2: Walk up to a full plank by placing the palm up, your hands on the ground and straightening your elbows. Then, return to the forearm plank.

Step 3: Keep this movement controlled and steady. Make sure your hips and butt stay in line with the rest of your body while keeping your abs engaged always.

Do this for a minute or three rounds to feel the burn.

Crab Reach

Step 1: Start with your hips close to the ground, hand close to the butt and feet flat on the floor.

Step 2: Push your hips up as much as possible, lifting one arm up to an overhead position at the same time. Hold there for a bit and release.

Perform this for six reps each side or three rounds to warm your glutes and lower back.

Star Jumps

For the star jump, it is ideal to extend the limbs, attain the maximum height and generate power in the core muscles.

Step 1: To start, stand with your feet a shoulder-width apart and knees slightly bent, arms by your side.

Step 2: Bend your knees, get into a squat position and jump vertically as high as possible.

Step 3: While mid-air, extend your arms and legs to form a star shape with your body. Bring your arms and legs inward as you begin to descend and softly land with your knees bent.

This will get your heart rate quite high, performing 10 reps or three rounds will give you a good workout.

Rishabh Telang,
Master trainer at CULT

 

Liked the story?

  • 0

    Happy
  • 0

    Amused
  • 0

    Sad
  • 0

    Frustrated
  • 0

    Angry